1. Knee CIRCLE
Lie with your back flat on the floor. Place both hands relaxed at your sides parallel to the floor. Slowly lift your legs until your knees are above your stomach. Hold for 5 counts, then move the knee rotates towards the left until the position approximately 45 degrees. Abdomen and upper body remains facing upwards. Hold for 5 counts, then return the knee to the starting position while still moving it around. Repeat with the opposite position.
2. SIDE CHOP
Stand with your legs open. Both hands holding dumbbells or a medicine ball with a weight of 2-3 kg. Lower your body until the half-squat position, then pull both hands toward the bottom left of the body. Feel your body until you feel drawn toward the lower left. Position hands at your sides, while the knee remains facing front.
Hold for 5 counts, then slowly pull the hand holding the dumbbell to the upper right direction as far as possible. Eyes follow the movements of the hand dumbbell to a position located on the right side of the head. Feel up to the abdomen feels attracted to the top. Hold for 5 counts, then returned to its original position. Repeat with alternate positions.
3. UPPER BODY Crunch
Stand up straight, legs wide open. Bend your knees, palms tumpangkan beside the head. Hold the belly, take a deep breath. Slowly, bend your right hip towards the right side until you feel a tug on the right side of the body. Hold for 5 count. Slowly return to starting position. Inhale and move your body in the opposite direction, while the hips remain facing forward. Exhale. Return to starting position. Repeat 10 times each side.
4. BACK EXTENSION
Footstool kneeling with both knees and palms. Body parallel from head to buttocks. Slowly, lift your left hand upward to a position parallel to the body. At the same time, also lift your right leg up to be in a position parallel to the body. Hold for 5 counts, then slowly return to starting position while exhaling. Repeat with alternate hand positions.